The Author of a diet this summer-an attractive title: "diet South beach" is a cardiologist from Florida – Arthur Agatston. He developed a diet to help his overweight patients reduce the strain on the heart.
They say that this diet was able to lose a few pounds and bill Clinton, so its call also "presidential diet."
The South beach Diet is divided into 3 main phases. The first two phases of the diet rebuild metabolism, allow you to lose extra pounds, make the body adapt to the new diet. The power mode of the third phase ensures the maintenance of the result.
Based on the list of "permitted" products, it is safe to say that the "South beach diet" is protein. The diet requires almost a complete rejection "simple" carbohydrates and limiting the consumption of "bad" fats.
For diet beach diet is similar to system Michel Montignac, and Kremlin diet. At the same time, the author proposes to limit not only carbohydrates, but also food that has undergone deep processing. Agatston believes that such products slow down metabolism.
Like all protein diets, the South beach diet is quite effective. The protein diet has its own characteristics – the body burns the accumulated "carbohydrate" reserves, because it ceases to receive energy from the food consumed, while our the body active is freed from the excess liquid. Next, the body begins to fight with fat cells, and proteins, in turn, being a great building material, restore cells, saturating and relieving us from hunger.
But like all diets, have diets the beach and its "pitfalls".
- First: to be effective, this diet must be and in fact protein – without bread and potatoes, without biscuits and the sahara. Without a habit, sometimes it is a hard test.
- second: with a lack of plant food possible unusual acetone taste in mouth, excessive thirst and then the frequent desire to run to the bathroom as a result of changes in the level of metabolism.
- Third: if you follow a protein diet, it is still desirable to be under the supervision of a specialist doctor, because a large load during this period falls on the liver and reins.
The Main advantage of the beach diet for weight loss is that you do not need to do calculations of calories consumed and reflect on the "fat content" of a product. The most important rule of this diet is to use only "allowed" products in perfectly normal quantities, in no case do not exhaust yourself with hunger and drink about 2 liters of liquid per day. It is also recommended to take calcium daily.
Three phase South beach diets:
- the First – relatively strict – lasts 2 weeks (not more and not less). This period takes up to 5-7 kg.
- the Second phase can last exactly as long as you decide, until you reach the desired shape, or until the weight ceases to decline (even if you think it would be nice to throw another 2-3 kg or remove from the waist another 1-2 cm, perhaps the body has already reached the optimal weight, and it is not necessary to rape, trying to lose weight with health risks).
- the Third phase is your new lifestyle, your new mood, your new attractive body. You are so used to eating products of the first and second phase that you do not want to eat forbidden sweets, potatoes, white bread and muffins. Periodically, as necessary, you can return to the first two phases of the "South beach diet".
South beach Diet, first phase
Two weeks of the first phase are designed to wean the body from consuming carbohydrates in large quantities, then to eat in a healthy mode.
Products allowed in the 1st phase of the diet:
- lean pork, veal, beef, chicken and Turkey breast without skin boiled, either grilled or steamed;
- low-fat sausages – no more than once a week;
- chicken eggs in any form;
- all seafood, including fish (except crab sticks – there is added starch);
- all types of cheese with a minimum fat content (fat content up to 14%) – cheddar, cheese, mozzarella, Provolone, ricotta, Parmesan, homemade cheese, tofu low fat or low fat;
- low-fat cottage cheese (up to 2 %);
- milk is undesirable, but you can add a bit of coffee (1%);
- low-fat or low-fat kefir (1%), natural yogurt without sugar (1%) – up to 2-3 glasses a day;
- nuts and seeds, one serving per day, your choice – peanuts (20 pieces), hazelnuts (15), walnut (7), almonds (15), pistachios (30), Brazilian (4), cashew (15), flax seeds, pumpkin, sunflower (3 St l);
- vegetable oil (olive, sunflower, corn, grape seed oil);
- avocado (1/3 medium fruit per day), olives/black olives (15 PCs. per day);
- containing no starch vegetables (fresh, frozen, or canned without sugar): cucumbers, pumpkin, zucchini, tomatoes, sweet peppers, onions, cauliflower, white cabbage, broccoli, eggplant, celery, turnip, radish, seaweed, greens;
- legumes: beans, peas, lentils in any form;
- sugar-free spices – lemon juice, horseradish, pepper, soy sauce (1/2 tablespoon per day);
- cocoa without sugar,
- can be consumed bran, fiber
Strictly prohibited: flour and sweet, potatoes, carrots, rice, fruits, fruit juices, drinks and alcohol, ketchup.
The Amount of food consumed is within reasonable limits. It is recommended to eat 5-6 times a day (3 main meals and 2-3 snacks). In the snack you can eat, for example, low-fat cottage cheese or vegetable salad.
Try to eat the allowed vegetables and greens no less than meat.
As and under any sign diet, you need to drink about 2 liters of liquid per day.
South beach Diet, second phase
Products allowed in the 2nd phase of the diet:
- all products of the 1st phase;
- fruits and berries – apples, apricots (fresh and dried), melon, kiwi, mango, oranges, pears, peaches, plums, strawberries, blueberries, cherries, grapes, grapefruit, 1 medium banana;
- fruit yogurt (up to 1%);
- a bit carbohydrates in the form of carrot, whole grain and rye bread, brown rice, oatmeal (not instant), buckwheat, whole muesli, pasta from durum wheat.
- sometimes you can allow yourself a little chocolate, a little red wine
The Total amount of food consumed per day is not limited, but do not abuse the newly introduced products.
At this stage, it is recommended to add physical exercise to the nutrition program, to accelerate the burning of fat.
South beach Diet, third phase
The third phase of the South beach diet – stage weight saving. This is a way of life for years. The recommended diet can help you stay in optimal shape.
You can Eat everything, but in moderation, and try to avoid "bad" carbohydrates (potatoes, white rice, pasta and bread from flour of the highest quality, as well as sweets). By this time the body is almost unaccustomed to such products, so restrain yourself in the right mood will not be so difficult.
If you want to lose more weight – you can again repeat the first two phases of the diet.
In the future, if the kilograms begin to arrive again, it is possible for 1-2 weeks to return to the diet recommended by the 1st phase of the diet. Most likely, this will be enough for you to regain your previous form.
1-3 days to return to the first step as a relief, for example, after the holiday tablefuls.
Advantages of the diet South beach:
- Like all protein diets, this diet is effective. The body, which has lost the usual opportunity to receive energy from carbohydrates, begins to spend fat reserves.
- don't count calories (points, etc.).
- No hunger.
Disadvantages of protein diets:
• Lack of fiber can lead to disorders of the bowel, high risk constipation.
• Increased risk of gallstones.
• Load on the liver, kidneys (diet is not recommended for those who have kidney problems).
If you eat allowed plant foods in sufficient volume, these troubles can be avoided.
Recommended menu for every day South beach diet:
Sample menu of the first phase of the South beach diet for each day:
Breakfast: a glass of tomato or any vegetable juice (without sugar), scrambled eggs with tomatoes, a piece of fat-free cheese, tea without sugar.
2nd Breakfast: 70-80 gr. any low-fat cheese or cottage cheese (up to 8%).
Lunch: chicken breast with cucumber and herbs, steamed or grilled.
Afternoon snack: mushrooms with cabbage or vegetable salad.
Dinner: low-fat fish, vegetable garnish, cabbage salad.
Late dinner: lean cottage cheese, can be sprinkle cocoa powder.
Breakfast: a glass of tomato juice, 1-2 soft-boiled eggs, two pieces of lean meat or poultry, decaf coffee, can be with a sugar substitute.
2nd Breakfast: low-fat cheese or cottage cheese (up to 8%).
Lunch: Greek salad: tomatoes, soaked cheese or feta cheese, onions, olives, greens.
Afternoon snack: low-fat cottage cheese with tomatoes and herbs.
Dinner: chicken breast with vegetable garnish, salad cucumber with vegetable oil.
Late dinner: low-fat cottage cheese.
Menu 2nd phase of the diet South beach:
Breakfast: fresh strawberries; oatmeal (on low-fat milk) with a teaspoon of chopped walnuts; decaf with low-fat milk without sugar or herbal tea.
2nd Breakfast: egg.
Lunch: Mediterranean salad with chicken.
Afternoon snack: fresh pear, cheese.
Dinner: salmon with spinach and vegetables; vegetable salad with olive oil.
Late dinner: strawberries and chocolate.
South beach diet phase 3 menu:
Breakfast: 1/2 grapefruit; egg white omelet with Mexican sauce; a piece of bread from different cereals; decaf with low-fat milk without sugar or herbal tea.
Lunch: beef, baked in dough; fruit.
Dinner: grilled chicken; boiled asparagus; Mediterranean salad with olive oil.
Dessert: strawberry with natural yogurt.